May 20, 2012

Sunday 120520

Rest Day


Enlarge image

CrossFit New Haven tests the "Hope" workout. CrossFit For Hope, June 9th, 2012.

"Killing the Fat Man: Episode 10" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Hammer Down CrossFit raises money for CrossFit For Hope - video [wmv] [mov] [HD mov]

Posted by Pukie at May 20, 2012 5:00 PM

Keep it up Gary! I hope they keep this series going for a while

Comment #1 - Posted by: Mike at May 19, 2012 5:45 PM

Sunday musings...

1) Milestone. "Lovely Daughter": "Girls don't graduate, they just move."

2) Villain. Where are they? Seriously, where are the CrossFit villains? I'm not talking about folks who have run afoul of CrossFit, Inc, but rather about the kind of villains that fans cheer AGAINST. You know, like Conrad Dobler in the NFL, or Barry Bonds, or Ivan the Terrible, Brock Lesner.

Where are they? In every other sport there are villains with whom you compare your heroes and your favorites. The guy who takes a dive, the ingrate, the traitor. They're everywhere, but they are not here. One competitor was well on his way to achieving a measure of at least dislike a couple of years ago in SoCal and now he's showing up on Main Page and Games demo videos. Epic villain failure.

If you know the CrossFit community I guess you wouldn't be all that surprised by this, but we've grown so much you'd figure that by this time we'd have at least one villain, or even a villain wannabe, or maybe someone with a villain starter kit. Nope...nada. Not a one.

I'm gonna enjoy this for as long as it lasts.

3) CrossFit. Why CrossFit? What is CrossFit? Who does CrossFit? Who should do CrossFit? These are the questions that each one of us has asked of ourselves, and each one of us is asked these questions regularly. In a brilliant and inspired move CrossFit HQ has offered us the answers to all of them over the last month or so through the juxtaposition of the publicity surrounding the CrossFit Games (CrossFit as competitive sport) and "Killing The Fat Man" (KTFM, CrossFit as life/health prescription).

No one can deny the spectacle that is the CrossFit Games. My oh my, the gulf that exists between me and the WOMEN competing in the Regionals is so vast it beggars description; it's hardly worth the electrons to even ponder the performances of the men as a comparison. Strength, agility, stamina, all 10 of our fitness domains are on display in a way that is as impressive as watching the best athletes in any professional sport ply their trade. CrossFit is a worthy platform for the all-around fittest athletes on the planet to compete.

Are the Games the ultimate expression of CrossFit? I think CrossFit has answered this by posting KTFM during Games season. Love him or not, Gary Roberts epitomizes what is possible if the CrossFit Rx is applied to that broad swath of humanity that will never, ever set foot in any form of competitive CrossFit arena. Indeed, Games Director Dave Castro said as much last week at the Central East Regionals. You could make a case that the vast majority of CrossFitters should NEVER compete with anyone other than themselves (except perhaps as part of building a community).

Why CrossFit? It works. Who should CrossFit? You.

4) Thanks. It's a very special day chez bingo. "Lovely Daughter" is graduating from college, on time, with Honors. You might reasonably ask why this is a big deal, and what this might have to do with CrossFit. You see, we almost lost this beautiful girl in her teens, just around the time I discovered CrossFit.

CrossFit had nothing to do with saving my daughter's life, but it was certainly CrossFit and the people in and of CrossFit that saved mine. 3 days on, 1 day off I went to a gym and laid bare all of my fears, my anxieties, my anger. I brought them to each WOD, and more importantly I left them in that dark place we enter when we have pushed ourselves to a brink. Unburdened of that day's emotional mines and conditioned to now better handle the pressure of moving through the emotional mine field ahead, I was quite simply better at being the Dad and husband I needed to be at such a difficult time.

At the same time the CrossFit community gave me a place to go, to grow, to be all of those little parts of me that were whatever version of good I might have. I found friends here, at first on and then, well, everywhere. I've been blessed to meet many of you for real, to shake your hands, to give and receive hugs, new friends in the flesh found first in the cyber-gym. When much was dark you gave me light.

Thank you, Coach, for this CrossFit. For the program itself. For my seat at the CrossFit table and my tiny little corner of the CrossFit community. For your friendship and all of the other friendships born here. Thank you all for unknowingly being part of helping a family come through the darkest of days and into the light. It's another good day to be a CrossFitter.

It's graduation day!

I'll see you next week, and every next week you'll have me...

Comment #2 - Posted by: bingo at May 19, 2012 6:57 PM

I was sorry to see Megan John get a DNF on Wod 3 in the North Central. Too bad, I was pulling for you Megan! Those are pretty heavy dumbbells.

Looking forward to watching you compete in a future games for sure. Keep your head up & keep inspiring.

Comment #3 - Posted by: Ronnieboy at May 19, 2012 7:59 PM

I miss the rest day non-fitness links.

Comment #4 - Posted by: keith at May 19, 2012 8:25 PM

Thank you @bingo for yet another inspiring article!

Comment #5 - Posted by: HarryH at May 20, 2012 3:25 AM

I am SO sick of killing the fat man. I want to learn something. Please stop this series

Comment #6 - Posted by: Matt at May 20, 2012 5:48 AM

This is my first post in a while... I've gotten away from posting, as the posters have gotten a bit more negative than they used to be when I started posting 5 or so years ago.

@Matt.... hmmmm... I'm a bit disappointed to hear that you've taken nothing from the series about a self-destructive guy who used to be 270 lbs. is, at this point in the series, down to 203 lbs. after CrossFitting for three months. That you've taken nothing from the series doesn't mean others have not, and I'm not turning this into a personal attack...maybe you're just a troll, maybe you're somebody who's just already realized what Gary's realizing on a daily basis. The point is, that others can see the transition that a lot of us may or may not have gone through. Have I learned anything life-changing from it? Nope. However, it's always nice to see somebody make a transition and it also provides you with some examples for inquisitive friends and family asking about what this whole CrossFit thing is. I'd say, look at the series with an open mind, roll your eyes a bit when Gary gets corny, and be proud of Gary for what he's accomplished.

Dr. Bingo- congrats to your daughter. You continue to be a pillar to this community...

Comment #7 - Posted by: Tim at May 20, 2012 7:06 AM

Maybe its just my computer but the WMV version of "Killing the Fat Man" ep 10 cuts out early!

Comment #8 - Posted by: Dan at May 20, 2012 8:11 AM

Epic foreshadowing cliffhanger on the To Be Continued ending shot? Something tells me the Mrs isn't going to be happy.

Comment #9 - Posted by: cosgrove at May 20, 2012 9:17 AM

Made up yesterday's weighted pull-ups this morning. Got a new PR for 2's with 90. Thanks to mas for working weighted pull-ups into our strength biased program.

Well written bingo.

Comment #10 - Posted by: Kevin C. (M/53/5'11"/175) at May 20, 2012 9:19 AM

I agree, Killing the Fat Man, is the same every episode.How many times do we need to hear how crossfit changed his life. I am glad for him but it has gone on way too long.

Comment #11 - Posted by: JeffW at May 20, 2012 10:14 AM

Yeah, the wmv version just stops half way through. Shame.

Comment #12 - Posted by: Ben at May 20, 2012 10:37 AM

I love the Fat Man series. "He just got hit by Fran" The series of seeing where he was to where he is. Sure it's the same stuff as far as changing his life. But he's gone from 270lbs to sub-200lbs to going to a Level 1 cert. If we don't have the series then we would not have know he even went to one. I'd like to see him make it to the games. Even if it's just regionals. Keep it up Gary Roberts you're doing an awesome job.

Comment #13 - Posted by: Chevytahoe77 at May 20, 2012 11:19 AM

If you think KTFM is the same every episode then you are not listening and only seeing/hearing what you want to see.
The episodes chart the dramatic life change of an overweight, depressed individual that managed to push way beyond his expectations of himself whilst psychologically peeling through the layers to find the true warrior self within.

Imagine the economic and social impact of just 10% of overweight US residents achieving such positive change, freeing themselves from dependency on pharmaceuticals, quashing high sugar diets and educating the next generation through understanding the nutritional errors of their own upbringing.

Comment #14 - Posted by: bert at May 20, 2012 11:42 AM

Matt. Ktfm is not for you. Its for inspiring the rest of us fat guys out here

Comment #15 - Posted by: another fat man at May 20, 2012 2:29 PM

Congratulations bingo. It sounds like a dramatic turn around, and I'm so happy for you and your family. Like you, I'm deeply grateful for this community, and the opportunity not only to shake your hand and call you my friend, but to continue to learn from you, Coach, HQ, and all the inhabitants of the main page.

Congratulations to you also Kevin. How wonderful to see old guys still making progress after all these years. Though still only digital, my friendship with you has grown into one of the best of my life.

Thanks Coach.

Comment #16 - Posted by: mas 55/M/155 at May 20, 2012 5:06 PM

"Fat" is a state of mind. Just like "old". It only applies to you if you let it.

Comment #17 - Posted by: Andrew at May 20, 2012 5:37 PM

It's not often you get to see the whole person as they get into Crossfit. I workout at home, and with KTFM it's fun to see how someone's life is changed by this experience (as is mine.) Seems like an internet version of a reality TV series, but it's about Crossfit. And it's not pandering to advertisers or for ratings. I think it's great.

Comment #18 - Posted by: billcorno at May 20, 2012 6:46 PM

KTFM keeps me coming back. I was 300# when I started going to my local box. I can't wait to see where I will be in 3 months. The CrossFit games on ESPN is great, I hope that the movement keeps going and getting bigger.

Comment #19 - Posted by: Brian at May 20, 2012 7:04 PM


Well said Bingo and congrats on your daughter being graduated. CrossFit too has changed my life for the better, few numerous reasons, and I haven't been to a single box yet, yet.

Heavy bag
10 rounds
3:00 work
:30 rest

Comment #20 - Posted by: Halvy at May 20, 2012 7:16 PM

M/ 38/ 133 lbs/ 5'-6"
Rings Class + Post WODs (bodyweight)

Rings Class at CFSBK
Worked on basic movements and things to be concentrating on during those movements like keeping hollow during a planche - NOT sticking out your chest.
Worked on L-sit to forward roll out - mroe loose
Worked on "ice cream maker" - for forward lever
worked on inverted hang to back tuck to 3 back levers - FULL Extention

Remember to maintain longer fully extended arms - to utilize larger muscles and not rely on arms and bicpes.

21-15-9 Hip Extension on GHD with 25 lbs plate + L-pullups
(about 5:15)

rested a few minutes

GHD Situps 21-15-9
DU 42-30-18
(about 3:45)
For me I was feeling it a lot in my thighs and I was tightening up on my later DUs


Comment #21 - Posted by: anton at May 21, 2012 9:55 AM

I Iove ktfm! Bring it back. Make a show out of it! I'm wanting to show it to my mom. She's 66 and out of shape but could relate to Gary. Let's not forget it's out duty to nudge not judge and he is a perfect example of what cf means ad can do. I actually think he's getting hot too! Go Gary!

Comment #22 - Posted by: Kristin at May 24, 2012 7:31 PM

Where are more KTFM episodes???

Comment #23 - Posted by: sonny at June 6, 2012 7:34 PM
Post a comment

Remember personal info?